What Are the 3 Best Exercises to Lose Belly Fat After 60?

Losing belly fat after the age of 60 can be particularly challenging yet incredibly rewarding for your overall health. Excess visceral fat (the fat that surrounds your internal organs) has been shown to increase the risk of heart disease, type 2 diabetes, and other chronic conditions (1, 2).

While belly fat can’t be reduced by targeting specific exercises alone, a combination of aerobic, strength, and low-impact activities can help promote gradual fat loss and improve mobility, balance, and overall well-being (3).

Can a 60-Year-Old Get a Flat Stomach?

A 60-year-old can get a flat stomach, provided they maintain a calorie deficit over time through a combination of healthy eating and regular exercise.

However, it’s important to understand that body composition may be different for someone in their 60s compared to someone in their 20s or 30s.

Consider that:

• Genetics, past lifestyle choices, hormonal changes, and even childbirth (for women) all leave their mark (4). 
• With age, fat distribution tends to shift toward the abdominal area (5), and the loss of muscle mass can make keeping a toned midsection more difficult.
• Existing health conditions or medications may also need to be taken into account when starting any new fitness regimen.
• It’s essential to consult a doctor before starting any new exercise routine, particularly if you have pre-existing medical conditions.

That being said, through consistent effort and the right approach, it’s possible for older adults to improve their overall health and achieve a flatter stomach. The key is to set realistic goals and make sustainable lifestyle changes that can be maintained over time.

In addition, “flat” isn’t the only measure of success when it comes to abdominal health. A core that’s strong, toned, and functional can drastically improve how you look and feel, even if your stomach isn’t entirely flat.

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What’s Achievable?

• Core Strength: Strong abdominal muscles support your spine, improve posture, and reduce back pain (6).
• Appearance: While completely losing all belly or body fat isn’t attainable no matter what age you are, a toned core can make your stomach look firmer and flatter. Body fat is part of life and it is essential for how humans function.
• Better Mobility and Stability: Strengthening your core can also improve your ability to move confidently and safely in daily life (6).

How to Get Rid of 60-Year-Old Belly Fat?

1. Exercise Strategies for Belly Fat Reduction

Aerobic Activities to Burn Calories

Aerobic exercises are essential for overall fat reduction, including belly fat. They help boost your heart rate and increase calorie burn, which makes them particularly effective for trimming body fat over time (7).

Strength Training to Build Muscle

Strength training helps counteract the natural loss of muscle mass that occurs with aging (8). Building lean muscle is key to boosting your resting metabolism and targeting visceral fat (belly fat around the organs) (9). Bodyweight exercises, resistance bands, or light weights are all great options.

Core Workouts for Toning and Posture

Targeted exercises can strengthen and tone the muscles in your midsection, helping your stomach appear firmer while improving posture and balance (10).

Core exercises won’t directly burn fat but will help shape and strengthen the muscles underneath for a more toned appearance. Once the body fat starts to come off, this area will be even more defined.

2. Dietary Adjustments for Fat Reduction

What you eat has a major impact on how your body gains or loses fat. Adopting a sustainable and balanced approach to nutrition is essential.

Control Portions

As metabolism slows with age, eating smaller portions can prevent excess calories from being stored as fat (11). Use smaller plates to naturally limit serving sizes. You can also try intermittent fasting or eating more frequent, smaller meals throughout the day.

Before lowering calories too much, consult a doctor to ensure you’re getting the nutrients necessary for good health.

Increase Protein Intake

Protein is essential for preserving muscle mass as you age (12). It also helps keep you feeling fuller longer, which reduces the temptation to snack on unhealthy options (13). Include lean proteins such as chicken, fish, eggs, or plant-based options such as lentils and tofu in every meal.

Focus on Whole Foods

Swap processed and high-sugar foods for whole, nutrient-rich options that fuel your body and prevent fat accumulation. Replace refined carbs with whole grains such as quinoa, brown rice, or oats. Load up on vegetables, fruits, and healthy fats such as nuts, seeds, and avocado.

Stay Hydrated

Hydration supports digestion, minimizes bloating, and helps control hunger. Aim for at least 6-8 glasses of water daily (14).

3. Lifestyle Strategies for Success

A balanced lifestyle goes hand-in-hand with diet and exercise to optimize belly fat reduction.

Manage Stress

High stress levels can raise cortisol, a hormone that promotes fat storage, particularly in the abdominal area (15).

• Practice yoga, meditation, or deep breathing exercises to reduce your stress levels.
• Spend time in nature or engage in hobbies that bring you joy.

Improve Sleep Quality

Poor sleep can disrupt hormone balance and trigger weight gain (16). Older adults should strive for 7-8 hours of restful sleep per night (17).

• Establish a nighttime routine with consistent sleeping and waking times.
• Limit screen time before bed and create a calming environment.

Stay Consistent

Consistency is key for long-term results. Small, steady progress adds up over time, so aim to stick with your healthy habits rather than going for quick fixes.

• Set achievable goals, such as walking a few more steps each day or trying one new recipe a week.
• Celebrate small victories, whether it’s feeling stronger, having more energy, or losing a few inches off your waist.

Read more: Chair Yoga Routine for Seniors: 8 Exercises for a Full-Body Workout at Home

What Exercise Burns the Most Belly Fat for Seniors?

For individuals over 60, maintaining joint safety and gradually building strength are key. Below, we’ve outlined the top three exercises that are both safe and effective for managing belly fat for people in this age group.

1. Brisk Walking

Walking is one of the most accessible and effective aerobic exercises for older adults. It burns calories, helps reduce visceral fat, and improves cardiovascular health (18).

For those over 60, it’s particularly appealing because it’s low-impact and easy to modify based on fitness level. It also doesn’t require any special equipment – just a pair of good walking shoes.

How to Start Gradually:

• Start with a 10-15 minute walk at a comfortable pace.
• Gradually increase the duration to 30-45 minutes most days of the week.
• Aim for a brisk pace where you can speak but feel slightly breathless.

Why It Works:

Walking engages large muscle groups, boosts metabolism, and improves balance, which makes it particularly safe for those with joint concerns or limited mobility (18). You can also enhance the intensity by walking on a slight incline or adding light hand weights.

An Alternative to Walking – Swimming

For older adults who are looking for an even lower-impact aerobic activity, swimming is an excellent alternative. Swimming is particularly beneficial for those with joint pain, arthritis, or other mobility concerns, as the buoyancy of water reduces pressure on the joints while still providing a full-body workout (19).

Benefits of Swimming:

• Gentle on Joints: Water supports your body weight, reducing strain on knees, hips, and the lower back. This makes it an ideal choice for individuals with arthritis or limited mobility (20).
• Full-Body Engagement: Swimming works your arms, legs, and core, which helps build strength while burning calories (20).
• Improves Heart and Lung Health: As swimming raises your heart rate, it enhances cardiovascular and respiratory fitness. Over time, this can contribute to overall fat loss, including belly fat (20).
• Cooling and Relaxing: Swimming can be particularly refreshing, which makes it an enjoyable way to stay active.

Tips for Getting Started:

• If you’re new to swimming or unsure about your backstroke skills, start with water aerobics, walking laps in the pool, or using a kickboard.
• Opt for a heated pool if you have stiff or aching muscles – warm water can help improve flexibility.
• Always wear proper swimwear and use flotation devices if necessary for extra support.

Swimming provides a similar calorie-burning effect to brisk walking, but with the added advantage of being low impact, which makes it a perfect option for individuals with mobility or joint limitations.

2. Chair-Assisted Strength Training

Strength training is essential for older adults because muscle naturally decreases with age. Building strength promotes fat loss by boosting your resting metabolic rate but also improves mobility and prevents injuries (8). Chair-assisted exercises allow you to stabilize your body, which reduces the risk of falls and strain while engaging your core and improving muscle tone.

Example Exercises:

• Chair Squats: Sit on a sturdy chair and stand up slowly, using your legs to drive the motion. Sit back down and repeat for 8-12 reps.
• Seated Knee Lifts: While sitting upright, lift one knee up toward your chest, hold for a second, and then lower it. Alternate legs for 12-15 reps.
• Arm Curls with Light Dumbbells: Sit on the chair and perform bicep curls, lifting small weights in a controlled motion.

Why It Works:

Chair-assisted exercises take the strain off your lower-body joints, which makes them ideal for older adults with arthritis or mobility limitations. They help build lean muscle mass, which is essential for burning belly fat over time.

3. Gentle Core Workouts

While traditional ab exercises such as crunches can be hard on your neck and back, gentle core exercises, such as seated twists or modified planks, can safely strengthen your abdominal muscles and improve stability. A stronger core helps flatten the stomach and supports better posture and balance (10).

Example Core Exercises for Older Adults:

• Seated Torso Twists: Sit upright on a chair, hold a light weight (or a water bottle) in front of you, and slowly twist your torso to one side, then the other. Repeat for 10-12 reps.
• Knee-to-Elbow Marches: While seated, lift your right knee and touch it with your left elbow. Lower and switch sides for 12 reps.
• Modified Plank on the Wall: Stand an arm’s length from a wall and place your hands on it. Lean forward into a plank position while engaging your abs. Hold for 20-30 seconds and repeat.

Why It Works:

These exercises gently work the core muscles without putting undue pressure on your spine or requiring you to get down on the floor, which makes them perfect for older adults with limited mobility.

What Is the Number One Exercise for Getting Rid of Belly Fat?

Any exercise that helps you maintain a calorie deficit and build lean muscle mass will ultimately contribute to a reduction in belly fat.

For seniors over 60, brisk walking, swimming, chair-assisted strength training, or gentle core exercises are all excellent options. These exercises are low-impact, easy to modify based on individual needs, and can be done without any special equipment. They also provide a variety of benefits beyond simply targeting belly fat, such as improving cardiovascular health and building overall strength and mobility (19).

The idea of “spot reduction” – the belief that you can lose fat from a specific area of your body using targeted exercises – is a widespread myth. While exercises that target the abdominal muscles will strengthen and tone that area, they won’t directly burn the fat sitting on top of those muscles.

Fat loss is a full-body process. When you exercise and create a calorie deficit (when you burn more calories than you consume), your body reduces fat stores from all areas – not just the belly. Factors such as genetics, hormones, and gender will influence where you lose fat first, but your overall fat percentage will decrease with consistent effort.

Read more: The Best Vitamins, Minerals, and Other Nutrients that Support Health and a Youthful Appearance in Seniors

Does Walking Reduce Belly Fat?

Yes, walking can help reduce belly fat by contributing to overall fat loss. When you walk at a brisk pace, it burns calories, increases your heart rate, and improves metabolism, all of which help create a calorie deficit. This allows your body to tap into its fat reserves, including belly fat, over time (21).

What Diet Should Seniors Follow to Lose Belly Fat?

Older adults require a balanced diet that supports both weight management and overall health. 

Going to extremes can be harmful for seniors. Rapid weight loss or overly restrictive diets often lead to nutrient deficiencies, which can amplify health issues rather than solve them. This is especially true with older populations.

Seniors may also have underlying health conditions, such as heart disease, diabetes, or medication needs, which can complicate weight-loss efforts. 

For example, reducing entire food groups or drastically cutting calories can result in missed nutrients or harmful medication interactions. Energy needs also decrease with age, so seniors have less room for empty calories and need to make every bite count.

This is why dieting at this stage should be done with a measured, informed approach and always with professional guidance.

Here are the building blocks of a smart eating approach:

1. Prioritize Protein

Protein helps maintain lean muscle and keeps you fuller for longer (12, 13), preventing overeating. Include lean protein sources such as:

• Chicken, turkey, and fish
• Legumes such as lentils and chickpeas
• Low-fat dairy products such as yogurt
• Tofu, tempeh, or eggs

Aim to include a source of protein in every meal and snack.

2. Opt for Whole Grains Over Refined Carbohydrates

Choose foods that pack in fiber to keep digestion smooth and hunger in check (22). Whole grains also stabilize blood sugar, preventing energy dips (23). Examples include:

• Quinoa, brown rice, and whole-wheat bread
• Oatmeal and barley
• Sweet potatoes and other whole-food starches

3. Fill Half Your Plate with Fruits and Vegetables

Rich in vitamins, minerals, and antioxidants, fruits and vegetables help fight inflammation and reduce fat accumulation, including in the abdominal area (24).

• Choose low-calorie options such as leafy greens, zucchini, broccoli, and bell peppers.
• Add a variety of colorful fruits such as berries, oranges, and apples for natural sweetness.

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4. Include Heart-Healthy Fats

Healthy fats boost brain health and help reduce inflammation that is associated with visceral fat (25). Add moderate amounts of:

• Avocado
• Nuts and seeds
• Fatty fish such as salmon and mackerel
• Olive oil for cooking or dressings

5. Stay Hydrated

Dehydration is often mistaken for hunger and can lead to unnecessary snacking. Aim for 6-8 glasses of water a day, and incorporate hydration-rich foods such as cucumbers and watermelon (14).

6. Control Portions

Smaller portions help manage overall calorie intake without feeling deprived (26). Try the following tips:

• Use a smaller plate to trick your brain into feeling satisfied.
• Serve food in single portions rather than eating directly from large containers.

7. Limit Processed Foods and Sugars

Packaged snacks, sugary drinks, and desserts can add empty calories and contribute to fat storage. Minimize these and stick to whole, minimally processed foods instead.

Frequently Asked Questions

• What burns the most belly fat?

The most effective way to burn belly fat is through a combination of aerobic exercise, such as brisk walking or swimming, and strength training to build muscle and boost metabolism (2). 

A calorie deficit achieved through regular exercise and a balanced diet is essential for reducing overall body fat, including belly fat. Spot reduction is a myth – fat loss occurs across the body as a whole.

• How can you speed up your metabolism after 60?

To boost metabolism after 60, focus on building muscle through strength training, as muscle mass naturally declines with age. Include protein-rich foods in your diet to support muscle maintenance and repair. 

Stay active with consistent aerobic activities, avoid long periods of sitting, and ensure you’re drinking enough water to stay hydrated. Sufficient sleep and stress management also play important roles in keeping your metabolism efficient.

• What is the best stomach exercise for seniors?

The best exercises for a senior to strengthen their core and tone their stomach include gentle yet effective moves such as seated leg lifts, pelvic tilts, and bird dogs. Planks and modified side planks can also be beneficial if mobility allows. These exercises improve core strength and posture and should always be done with proper form to avoid strain.

• Does lemon water burn belly fat?

No, lemon water doesn’t burn belly fat directly. However, it can support hydration, which is important for overall metabolism and digestion. People who don’t love drinking water on its own can add in a few slices of lemon to give the water more flavor, which can ultimately make them consume more water daily. In addition, drinking lemon water as a low-calorie alternative to sugary beverages can help reduce calorie intake, contributing to fat loss when paired with a healthy diet and regular exercise.

The Bottom Line

Losing belly fat after 60 isn’t about quick fixes, it’s about building sustainable habits that enhance your long-term health. 

Brisk walking, swimming, chair-assisted strength training, and gentle core workouts provide an effective, safe, and well-rounded approach to reducing belly fat while considering the unique mobility needs of older adults. 

By staying active and consistent, you’ll shed pounds and improve your strength, balance, and energy levels.